COWBOY CASSEROLE RECIPE
Fix-It and Forget-It Diabetic Cookbook:
Slow-Cooker Favorites to Include Everyone! by Phyllis Good
Lori Berezovsky, Salina, KS
Makes 4-6 servings
(Ideal slow cooker size: 4-quart)
Ingredients
1 medium onion, chopped
1¼ lbs. 90%-lean ground beef, browned, drained, and patted dry
6 medium potatoes, sliced, unpeeled
1 clove garlic, minced
16-oz. can kidney beans
15-oz. can diced tomatoes mixed with 2 Tbsp. flour, OR 10¾-oz. can tomato soup
1/4 tsp. salt
1/4 tsp. pepper
Directions
1. Layer onions, ground beef, potatoes, garlic, and beans in slow cooker.
2. Spread tomatoes or soup over all. Sprinkle with salt and pepper.
3. Cover. Cook on Low 5-6 hours, or until potatoes are tender.
Nutrition
Exchange List Values: Starch 2.5, Vegetable 2.0, Meat, lean 2.0
Basic Nutritional Values: Calories 373 (Calories from Fat 73), Total Fat 8 gm (Saturated Fat 3.2 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.4 gm, Cholesterol 57 mg), Sodium 567 mg. Total Carbohydrate 48 gm, Dietary Fiber 7 gm, Sugars 8 gm, Protein 27 gm
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